Best Anti-Aging Supplements Backed by Human Research

This guide ranks anti-aging supplements by what randomized trials in people have measured. We make several longevity products and say where they fit.

The short answer: the supplements with the best human evidence for healthy aging are creatine (more muscle and strength in older adults who also strength train), omega-3 (slowed biological aging clocks by up to about four months over three years in adults over 70) and vitamin D if you are low. NMN reliably raises NAD+ and has improved walking and strength measures in trials. Glutathione, collagen, resveratrol and senolytics have also been studied in people, as covered below.

Key Takeaways

• Strongest evidence: creatine with strength training, and omega-3.
• Fix shortfalls first: vitamin D and protein.
• NAD+ support: NMN raises NAD+, and trials have measured walking and strength.
• Skin: the best collagen trials found no clear benefit.

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Anti-Aging Supplements Ranked by Human Evidence

1. Creatine

Losing muscle is one of the biggest drivers of frailty with age. A meta-analysis of 22 trials (721 adults, average age 57 to 70) found that creatine added to strength training increased lean mass by about 1.4 kg and improved upper and lower body strength more than training alone. Creatine monohydrate at 3 to 5 g a day is the best-studied form. It also supports memory and processing speed; see creatine and cognitive health. For women over 40 and in menopause, see creatine for women. Our Creatine Monohydrate Powder, with 5 g per scoop, is coming soon; join the list on the product page.

2. Omega-3

In the DO-HEALTH trial of 777 adults over 70 in Switzerland, 1 g a day of omega-3 slowed several epigenetic "biological aging" clocks by up to about four months over three years. Combining omega-3 with 2,000 IU of vitamin D and home strength training three times a week had the largest effect. Epigenetic clocks are research tools, and this is among the best human evidence for any healthy-aging supplement.

3. Vitamin D

Vitamin D supports muscle and bone, and low levels are common, especially in winter and in older adults. It works best as a correction for low levels rather than a booster. Ask for a blood test before choosing a dose.

4. NMN and NAD+ Support

NAD+ is a coenzyme cells need for energy and DNA repair, and levels tend to fall with age. NMN is a precursor that reliably raises blood NAD+ in trials, with improvements in walking distance, grip strength and other physical measures over 6 to 12 weeks. Our full summary is in NMN supplement benefits. We make Enhanced NMN (750 mg of NMN with TMG, resveratrol, pterostilbene and methyl B12) and NAD+ Nasal Spray.

For a fuller list of what NAD+ research has looked at, see our guide to the top 10 benefits of NAD+.

5. Glutathione

Glutathione is the body's main internal antioxidant. In a six-month randomized trial of 54 adults, 1,000 mg a day of oral glutathione raised glutathione levels by 30 to 35 percent in blood cells and plasma, and natural killer cell activity more than doubled at three months. We make Glutathione Nasal Spray; see the best glutathione supplement by form for how the forms compare.

6. Collagen

Collagen peptides are the best-selling skin supplement, and several earlier reviews reported better skin hydration and elasticity. A 2025 meta-analysis of 23 trials (1,474 people) found that the benefits appeared mainly in industry-funded or lower-quality studies; high-quality trials showed no significant effect. If you take collagen, protein and vitamin C intake matter just as much. For more on skin, see NAD+ and skin aging.

7. Resveratrol and Pterostilbene

Resveratrol activates sirtuins in lab studies, and pterostilbene is a better-absorbed relative. One human trial found that high-dose pterostilbene raised LDL cholesterol in some people, so modest doses are sensible. Both are included in Enhanced NMN. More in our NMN and resveratrol guide and pterostilbene ingredient page.

8. Spermidine and Senolytics

Spermidine supports autophagy, the cell's recycling process, and senolytics such as fisetin and quercetin target worn-out "senescent" cells in animal studies. In people, a year-long trial of spermidine in older adults found no improvement in memory. The foods richest in spermidine and the amounts used in trials are in our spermidine benefits guide.

A related compound, urolithin A, switches on mitophagy, the recycling of worn-out mitochondria; its small human trials are covered in urolithin A benefits, side effects and how it compares with NAD+.

Ergothioneine, an antioxidant found mostly in mushrooms, is another compound studied in older adults, with small trials on sleep and memory. See ergothioneine benefits, food sources, dosage and safety.

Coming soon from Synchronicity: our Urolithin A + Spermidine Capsules are planned with urolithin A 500 mg and spermidine 6 mg from a gluten-free source per 2 capsules. Join the waitlist on the product page to hear when they launch; no payment is taken. For the spermidine hair study and how much was taken, see our guide to spermidine for hair growth.

What About CoQ10?

CoQ10 helps mitochondria make energy, and levels fall with age and with some cholesterol medicines. It is reasonable to discuss with a clinician if you take a statin.

PQQ is often compared with CoQ10: CoQ10 works inside the energy chain itself, while PQQ is linked to building new mitochondria. Our PQQ vs CoQ10 guide covers the human trials and dosage.

What Does Not Work

• High-dose antioxidant megadoses: very high doses of vitamins C and E may blunt some benefits of exercise.
• "Age reversal" products: no supplement has been shown to reverse aging or extend human lifespan.
• Proprietary blends: if the dose of each ingredient is hidden, you cannot match it to the research.

If you want to track how you are aging, our guide to biological age explains the tests and their limits.

How to Build a Healthy-Aging Routine

1. Foundations first: strength training two to three times a week, daily movement, protein at each meal, seven to nine hours of sleep and no smoking.
2. Correct shortfalls: vitamin D, B12 and iron if tests show you are low.
3. Add the best-studied supports: creatine and omega-3.
4. Then consider NAD+ support: NMN or a NAD+ spray if energy and physical function are your focus.
5. Reassess every few months using how you feel, strength, walking pace and blood work.

Our Longevity Stack combines NAD+ Nasal Spray, Enhanced NMN and Glutathione Nasal Spray, all made with third-party tested ingredients. Browse the full anti-aging collection, or read our longevity stack guide and why NAD+ matters for longevity.

Safety

• Start one supplement at a time.
• Check with a clinician if you take blood thinners (omega-3, resveratrol), cholesterol or blood pressure medicines, or are pregnant or breastfeeding.
• Do not take high-dose vitamin D without testing.
• Choose products with third-party tested ingredients and clear doses.

Sources

• Chilibeck PD et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 2017. PubMed
• Bischoff-Ferrari HA et al. Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging, 2025. PubMed
• Richie JP Jr et al. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. European Journal of Nutrition, 2015. PubMed
• Myung SK, Park Y. Effects of collagen supplements on skin aging: a systematic review and meta-analysis of randomized controlled trials. American Journal of Medicine, 2025. ScienceDirect
• Schwarz C et al. Effects of spermidine supplementation on cognition and biomarkers in older adults with subjective cognitive decline: a randomized clinical trial. JAMA Network Open, 2022. PubMed

FAQs

What is the best anti-aging supplement?

On current human evidence, creatine (with strength training) and omega-3 have the strongest support for healthy aging. Vitamin D helps if you are low. NMN raises NAD+ and has improved physical function measures.

Do anti-aging supplements actually work?

Some support measurable parts of healthy aging, such as muscle strength and biological aging markers.

What is the best anti-aging supplement for skin?

High-quality collagen trials found no clear benefit. Sun protection, not smoking and adequate protein matter most.

Is NMN or NAD+ better for anti-aging?

NMN is the precursor with the most human trials; it reliably raises NAD+. See our comparison of NMN and NAD+ for how the two differ.

At what age should you start anti-aging supplements?

There is no set age. Foundations matter at every age; creatine, vitamin D and omega-3 are most useful from middle age, and NAD+ support is most studied in adults over 40.

This article is for general education and is not medical advice. Dietary supplements are not intended to diagnose, treat, cure or prevent any disease. Talk with a qualified clinician before starting any new supplement, especially if you take prescription medication.

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Glutathione Nasal Spray

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